Fri, Nov-18-05, 14:54
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Registered Member
Posts: 361
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Plan: Atkins
Stats: 121/102/99
BF:
Progress: 86%
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Quote:
Originally Posted by dina1957
I would add dead lifts to it, and use as heavy weight as you can handle (I mean squats and dead lifts). generally , you shoudl work the same muslce group twice a week, to give it a complete time for recover, I would go for at least 48 hours. if you want to get gain muscles in this department, do 2 sets of 10 reps each with heavy weigths and a good form.
Good luck
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Hmm... I don't belong to a gym, and I'm a pretty small girl, so I don't know how much I could dead lift anyway. When I'm doing squats, sometimes I do "body squats" (that is, if I'm prepared to have my entire lower body ache for the next week! :lol , or I hold one 3 pound weight in each hand. I also do a lot of light reps and stretching so that I don't get thick thighs. I heard doing that (many reps with low-weight) is how you build long, lean muscles, but in the same respect, I want to BULK-UP my butt, so maybe I do need fewer reps at higher resistancy.
Right now I do 100 walking lunges (ugh! Those KILL), and then 100 (body)squats. They're usually in 2 sets of 50, or 4 sets of 25 so that I really 'feel the burn'. But doing 2 sets of 10 sounds a heck of a lot nicer!
Thanks for the advice!
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